- Organization
- Day 1: Daily + Strength Circuit #1 (2 sets)
- Day 2: Daily Routine
- Day 3: Daily + Strength Circuit #2 (2 sets)
- Day 4: daily Routine
- Day 5: Daily + Strength Circuit #1 + Strength Circuit #2 (1 set of each movement)
- Day 6: Daily
- Day 7: Rest
- Daily Routine
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
- Basic Bridge position
- maintain flat low back
- Update
- 127.1) Step with Ankle Dorsiflexion VIDEO
- mimics a stride
- 127.1) Step with Ankle Dorsiflexion VIDEO
- Update
- 98.1) Quadruped Hip Extension progression VIDEO
- Once again a mirror is a good idea
- 26) Self MFR Quad/Hip Flexor VIDEO
- Avoid doing this on any area that is really sensitive
- It should be uncomfortable but not so much that you feel like you con’t relax
- 27) Side Lying IT Band VIDEO
- Another option to reduce lateral hip/leg soreness
- If it is too sensitive avoid it for now
- OPTION 2
- 38) Self MFR Ball Glute/Piriformis VIDEO
- This may work out better if the IT Band itself is too sensitive
- 38) Self MFR Ball Glute/Piriformis VIDEO
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Pulling without pain
- Use a mirror again to watch low back position
- SUBSTITUTION
- Posterior hip progression
- Strength Circuit
- Will be spilt into 2 circuits to be completed separately
- Do one strength circuit each strength day following the organization above
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- Circuit #1
- 124) Double Leg Heel Raise VIDEO
- Ankle mobility can be part of the problem
- Use this to activate and stretch your calf
- Goal 8-20 reps
- If able to do 20 reps progress to
- 126) Single Leg Concentric/Eccentric VIDEO
- Gradually progress 8-20 reps each leg
- UPDATE:
- 126) Single Leg Concentric/Eccentric VIDEO
- 149.1) Squat Pulses In Short Range VIDEO
- Keep feet close to whatever you are holding
- Goal 30-90sec
- Keep weight on heels to get more activity in the glute and hamstring
- CHANGE: (CHOOSE ONE)
- 74) Bear Pelvic Control VIDEO
- Highly recommend using a mirror
- Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
- progress to
- 81) Basics of Bear with Leg Lift VIDEO
- hold each leg lift for 5 sec, alternating legs while maintaining the bear for 30 sec to 2 min
- If there is pain, don’t do the leg lift and just hold the bear position
- ALTERNATE OPTION
- 81) Basics of Bear with Leg Lift VIDEO
- progress to
- 141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
- THIS CAN BE DONE IN KNEELING OR IN A LUNGE POSITION
- 8-20 REPS EACH ARM
- IF THERE IS ANY PAIN, THEN SHORTEN THE STRIDE IN KNEELING OR IN THE STANDING LUNGE
- 124) Double Leg Heel Raise VIDEO
- Circuit #2
- 56.2) Lying on Weight Bench Pullover VIDEO
- This will activate your hip flexor lightly into a stretch
- can do this on weight bench like in the video or lying on an exercise ball
- 8-15reps is the goal
- Option 2
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- can be done kneeling or in a lunge if bothers the knee to kneel
- 144)Anterior Lunge with Overhead Reach VIDEO
- Lunge and kneeling position shown in this video with reach overhead without band
- 144)Anterior Lunge with Overhead Reach VIDEO
- can be done kneeling or in a lunge if bothers the knee to kneel
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- Gluteus Medius Activation Choose 1
- Loading progression for quad/hip flexor
- Deadlift Progression/Variations
- PHASE 1: 157) Band Extension Deadlift VIDEO
- BEGINNING OF LOADING GLUTE AND HAMSTRING PRIOR TO A WEIGHTED DEADLIFT
- UPDATE
- PHASE 2:
- PHASE 1: 157) Band Extension Deadlift VIDEO
- 56.2) Lying on Weight Bench Pullover VIDEO
